Completely unrelated to NWN, I'll be using this thread as kind of a mini-blog of my physical fitness work for the next few months. Just to help keep myself accountable.

Goal 1: Lose 28-38 poundsGoal 2: Get in better physical shape (increased strength, endurance, and muscle definition)Goal 3: Increase metabolism (I like to bake and cook, so being able to eat more of what I make while maintaining fitness would be nice)

Tomorrow, I start P90X (a high-intensity workout series). I've shelled out the cash for the adjustable dumbells, good quality pull-up bar, and a nice heart rate monitor. I have no intention of ever paying fees to go to the gym, so working out at home is the best (and most affordable) option. Plus, as a stay at home dad, I really don't have time to actually leave the house without at least 1/2 of my kids in tow. 12 weeks of hard workouts (6 days a week)...I can do that...just have to get into the routine.

I did the "fit test" for the program tonight and met or exceeded the minimums for 6 of the 7 strength/endurance/flexibility points (they wanted 3 pull-ups, I managed 2.5).

Looking forward to: ...having more endurance and strength...getting rid of more of the extra weight I picked up years ago...proving to myself that I could accomplish such a goal

Not looking forward to:...at least a couple weeks of pain and exhaustion as I get into the workout program...supplements (need to work in more protein and vitamins)...drinking a lot more water (and less Dt. Dew...I like the stuff but don't really need it since I'm not in grad school anymore)...having to heavily work out at least 6 days a week

I went low-carb 2 months ago, and have dropped 25 lbs myself, so I know how good it feels to make progress and get healthier

The exercise program thing.... well.... I'm probably not ever gonna go that route, I prefer walking or playing a sport. Badminton and Basketball last few summers

One suggestion for you, if you happen to be like me, and can't really enjoy drinking plain water. I like it to have at least a little flavor, but you can't load up on sugar or you're shooting yourself in the foot, so...

I highly recommend the various sugar-free flavor packets from 4C. They have a good variety, and it adds lots of flavor to the water with zero guilt. Really easy to make, too.

Lots (and lots, and lots) of jumping. Tons of cardio (yes, I could outrun zombies). Not as physically difficult for me as the first day (but still exhausting), probably because my legs have always been stronger than my upper body. I used to run track and cross country in high school.

Today: Shoulders & Arms + Ab Ripper X

I hate Ab Ripper X. Abs were still sore from Monday, and I had to push them again today. Hopefully this one will get easier as the weeks go by.

Note for those that are considering using P90X...I'm not going to be shelling out for the P90X protein bars, recovery drink mix, or multivitamins. After working out, I'm starting with spreading out a few different things over an hour or so: chocolate milk (simple sugars, protein, minerals), gatorade/powerade (electrolytes and some vitamins), a regular multivitamin, and water. I'm also eating more protein throughout the day (good thing I like tuna and chicken).

I thought it was going to be a lot of stretching and would be a little easier. Nope.

It was a lot of stretching, but it was also a lot of strenuous poses, twists, balancing...and it's an hour and a half! By the middle of it, even the people in the video that are in great shape were sweating.

I definitely need to work on flexibility.

I even tried the Crane pose. I remember doing this easily as a kid (didn't know then it was a yoga pose)...hands on the floor, knees on elbows, balancing entire body on the two hands with head pointed downward. Tonight I tipped over onto my head. The guy in the videos (Tony) warned me before starting that pose though, so there was padding. I should have no problem with it by the end of all of this.

Lots and lots of lunges, squats, and other strength/endurance work for the legs, and lots of pull ups for the back.

Tiring and a bit frustrating, mostly because I clearly remember being able to do at least a dozen unassisted pullups easily when I was young and lighter. Bah!

Really feeling this one in my back today. I could feel the burn just bending over to tie my shoes for today's workout.

Today: Kenpo X

Lots of kicks and punches, with many combinations. The combinations were the tough part mentally, since by the time I figured out the rhythm for the moves, the people in the video were 3/4 of the way through that section of the workout.

This one was high in cardio work. Got myself up to 98% of max according to the heart rate monitor several times. I figure it'll be at around 90% at the same points once I'm in better shape.

Food thought of the day:

Good thing I like tuna. More protein is good for muscle building, and one can of the cooked stuff has 32 grams of protein with basically no fat. I mix it with just a bit of light mayo, throw in some black pepper and chopped pickles (luv me some kosher dills, and it provides more flavor, crunch, and little bit of salt replenishment), put the mix between some wheat bread (still need some carbs for energy)...yum.

...and Jeeves (my cat) likes to drink the water drained from the can. It tastes and smells like tuna, and he doesn't have to share with the dog.

Sunday was supposed to either be a stretching day or a rest day. But since I'd taken the wife out for dinner Saturday night, then had an Easter dinner at the sister-in-laws Sunday afternoon, I went ahead and did a strenuous cardio workout Sunday night (not P90X, a different one).

Monday: Back to Chest & Back

This one went a bit better this time. I went with the same amount of weight for the different moves that I did the first week, but was able t do a couple more repetitions. I still don't like decline pushups (feet on a chair, legs and back straight, hands of the floor).

And once again, followed by my despised enemy, Ab Ripper X.

Tuesday: Plyometrics

Pretty much just as difficult as the first week, but I did notice my top heartrate was about 97% of max instead of 98%. I even got it down to around 92% for parts of the workout. Not sure what the optimum zone is, but I imagine it's somewhere between 70% and 90%.

Wednesday: Shoulders & Arms

Still having a rough time with pull-ups, but I figure it will be that way for quite a while until I get a lot stronger. I just push it as much as I can, using a chair for assistance so that I can get more than two pull-ups in...I figure I need to get some in so that the muscles get worked throughout the entire range of motion, even if the targeted ones aren't doing 100% of the work to start out.

And since it's a Monday, Wednesday, or Friday, my nemesis once again showed it's ugly face (Ab Ripper X). At least this time I was able to get in 40 of the "murphy twists", even if I had to take a couple 3-second breaks during that part.

What's a "murphy twist"? A pain, is what it is. You balance your weight on you butt, holding your feet just above the floor and holding your hands together. You touch the floor with your hands on one side, quickly move them to the other side to touch the floor, then right back to where you started...and that's one repetition...only 39 more after that, trying not to stop or put your feet down (and the people in the video keep going after that!).

Today, Part I: Pleasant surprise. Due to a combination of the weight I'd lost since January and the work during the last 1 1/2 weeks...a t-shirt that was just a bit too small on me now fits.

Today, Part II: Yoga X

Once again, I put this one off until all 4 kids were in bed, asleep...partly because it's an hour and a half, and partly because it involves some whispered profanities on my part. This one is damn tough for someone that is A) not really that flexible and B) not really that flexible. My hamstrings have always been very tight, which means it's very difficult to straighten my legs out completely when there's any bending, which means many of the moves are much more difficult to perform.

After I got done, I went right for the ibuprofen...pushed my back a little too hard during one or two stretch moves.

The best news so far: Not one day have I considered skipping the workout. I've started the program, and I'm going to finish it...and likely go through it again, since I've heard many people just do because it gets results and gets mentally easier after a while.

Heya, great work! You're being tough mentally and disciplining yourself which is more than half of the struggle that a lot of folks fail with. Keep it up!

Having gotten myself into a pair of jeans that 2 months ago were so tight they almost cut off circulation, I totally understand the "pleasant surprise"! The jeans fit comfortably now, and my old jeans are so loose I had to cut another notch in my belt for them because the original "tight notch" still couldn't keep them on me

For the stretching parts of your routine, I do have one small tidbit to offer that may be of help. Back when I was training martial arts regularly, we stretched for a long time before every session. One of the things my master stressed was in stretching positions, it is best to achieve your best extension (where it starts to hurt just a little bit, but isnt really painful) and hold yourself still in that position for a good 7 seconds at least. Most importantly, do your best to avoid "bouncing" or trembling (the best way is to relax the muscles as much as you can). After 7 seconds, if it has stopped hurting, you can push your extension a teensy bit further and hold it for another 3 to 5 seconds. That can really help you get more flexibility from your stretches. Hope that helps!

Oh, forgot to mention, when you are holding the stretch for the first seven second, be sure to exhale! It helps you to relax the muscles you are stretching, which is very important! You will eventually be able to actually feel when the muscle relaxes fully, and the tension bleeds out. Thats when you know you are definitely stretching the muscle properly.

Last edited by daveyeisley on Fri Apr 29, 2011 12:13 pm; edited 2 times in total

Good tips here! However, I am now in the thought of: I luv a good work-out; could watch her do that all day!

For lower back pain, I used to strengthen those muscles by doing a series of "women's" push-ups (ie; lower half of body remains on the floor while raising up with upper torso), and hold for a bit. Then when you find that too easy, do not use your arms to support the lift. Seemed to help me a bit.

I'm one of those people that will never be able to drastically cut carbs out of my diet...I like to bake, and I think that dessert is the most important of the 5 basic food groups. Of course, right now I'm almost 2 weeks into a rigorous exercise program, so I'm doing a combination of lowering (but not eliminating) sugar and fat intake, and increasing protein intake (I started eating higher-fiber foods months ago).

It does help that my wife works with a bunch of other people, so I usually limit personal baking to days before she works. Everyone in the family has a reasonable serving (or two!) after dinner, then she takes the rest to work for "disposal" at 4am (before I can have any with breakfast ).

Breakfast for me is usually oatmeal, since it's high in fiber, low in fat, very filling, and I can add flavors as I see fit (old-fashion rolled oats microwaved with water and additional ingredients):- oatmeal, cinnamon (lots), splenda (sugar substitute), raisins (this one is my regular style)- as above, but add a banana or some milk- oatmeal, cinnamon (lots), applesauce- oatmeal, cinnamon (yeah, I like the stuff), splenda, banana- oatmeal, splenda, peanut butter- oatmeal, splenda, fresh/frozen blueberries- oatmeal, splenda, blackberries or strawberries or raspberries

I usually don't care for whole wheat tortillas...they're normally course and dry. However, I get the tortillas at Sam's Club (a wholesale store tied to Wal-mart)...the brand I get is Santa Fe Tortilla Company. The tortillas are soft, taste good, and still have all the fiber (and they come in packs of 30 and can be frozen, so fewer shopping trips). I also use them for quesadillas, burritos, and enchiladas, and to replace the buns (sometimes) for cheese-steak sandwhichs and grilled burgers, brats, and hot dogs.

I do still eat pizza and pasta, but I usually limit myself to a single serving (like Dave says, read the label!). I just precede such meals with a big glass of water (to take up space and hydrate), and avoid the stuff if I haven't eaten very healthily that day.

Oh, and to sneak in few extra calories-worth of muscle use a day, I keep my computer on the kitchen counter (away from the wet sink), and spend most of my computer time standing (and doing a few calf raises). It's not much extra movement, but every little bit helps.

I'm still staying on schedule with the workouts. Friday was Legs & Back (and Ab Ripper X), Saturday Kenpo X. Both workouts went as planned.

Sunday is for resting or doing the stretch video. I opted for rest, since I have stuff to do with the wife and kids pretty much all day.

Today (Monday), the start of week 3. Same schedule as the last two weeks, so it was Chest and Back + Ab Ripper. Pushed hard again today, feeling it as weakness the rest of the day.

A change I added today: After-workout supplements.

I'd been taking a multivitamin after each workout, plus some chocolate milk and gatorade. Today I started also adding to my chocolate milk: protein powder and creatine powder (for aid in muscle building) and glucosamine (and aid for my joints, since I'm harder on them with the workouts). And it turns out that the little bit of sugar in the chocolate milk is supposed to help the muscles absorb or use the creatine.

I also bought a new immersion blender (you know, those hand-held things you stick down in a tall glass, or into a pot, so you can mix stuff fast). I discovered that protein powder doesn't actually mix very well by hand, leaving lots of gritty bits. The immersion blender takes care of that problem for me, mixing in the powders very well so that I have no problem drinking it.

Tomorrow is Plyometrics again. When I'm done with this program, I wonder how high my vertical leap will be. I might even be able to start in on some light parkour with my older boys (the 4 and 7 year olds)...I think they'd like it more if Dad was doing it with them.

I'm surprised the first 3 weeks seemed to go by so quickly. I'm not hating doing the workouts like I thought I would, so that must be a part of it. It can be a little mental challenge to make the time to do the workouts, but once I'm started, I just push through until the end.

I'm now into week four of the program, which is considered a "recovery week". I'm thinking "recovery" just means not pushing one's muscles to the point of failure (which happens with many of the "area-focused" workouts).

Over all, things are going pretty good with this program. I've slightly increased some of the weight I'm using on a few of the exercises, I'm not putting quite as much of my weight on the chair during pull-ups (although I'm still using it a little just so that I do get more than a few reps in so that I'm getting the full range of motion), and I can do a bit more during the Ab Ripper X routine (not much more, but there is some progress).

I'm almost done with week 5, and still have managed to not miss a day.

I did swap a couple days last weekend. I was supposed to do the yoga workout on Saturday, but managed to kick the corner of my treadmill with one small toe (while barefooted) Saturday morning. It still hurt hours later, so I decided that Saturday would be my "rest or x stretch" day (I rested) and just did yoga on Sunday. Yoga involves a lot of time on the balls of my feet balancing, so I think my toe deserved a day to heal before I pushed it. Where's a cure minor wounds spell when you need it?

This week started in on "phase 2" of the program. This part is also 4 weeks long, with 3 weeks of "harder" workouts and 1 week of "recovery", except two of the workouts (Chest & Back and Shoulders & Arms) are replaced with two different workouts (Chest, Shoulders & Triceps and Back & Biceps, respectively). Still a lot of work, but harder on the arms.

Chest, Shoulders & Triceps is a lot of work, but it seems to be harder on the triceps. Probably because I don't use them that much. This one had a lot of push ups and weight work. My left arm is a little weaker than my right (I'm right handed)...I could do one or two more reps with the right arm. I figure I'll even out a little since I'm pushing even harder with the left right now.

Back & Biceps. Ouch. Tons of pull ups and curls. Ever work out a muscle so hard that even when you're done it still feels like it's fully contracted? Yeah, that was my biceps on Wednesday. Even when my arms were straight it felt like I was flexing my arms as far as they could go. Weird feeling. It went away within 30 minutes of finishing the workout, but still a sign that I was definitely having to work at this one.

Special new torture that comes during Back & Biceps: "corn cob pull ups". Wide front grip (hands wider than the shoulders). Pull up, and while at the top, move entire body to the right, then to the left, then to center, then backwards away from the bar, then forwards, before going back down. This is nothing like eating a cob of fresh grilled, lightly buttered sweet corn...dammit.

During Legs & Back yesterday though, I did several of the pull ups of each set without putting weight on the chair, and then followed with chair assistance going up (but not down). Improvement!

Oh, and during Yoga X on Thursday night, I managed the crane pose for at least 20 seconds, tipped out of it onto my feet, then went right back to it again for another 15 seconds or so. I can feel that one in my wrists during the pose, but it's not bad for someone that's only been trying it for a few weeks.

Still hating the Ab Ripper X routine that I'm getting 3 days a week (and probably will always hate that one). I'm doing a little better at it, but I still can't fully keep up with everything they're doing in the video. However...regular sit-ups outside the workout are easier than they used to be.

Great job on sticking with it . My younger brother and nephew are doing it as well, and they are both loving it (they started off in pretty good shape, and now they are getting ripped, especially my nephew (he is 24, my brother is 50).

I am still just running and Total Gyming, but I did manage to do the Corinth MS CocaCola 10K in 61:54, which is not bad for 53. My next goal is to "Run the Cumberlands" which is the 8K After Dark Race for the Park in August in less than 50 (previous best was 52), the Fall Fun Fest 10K in 62 minutes (TOUGH course, previous best was 64 minutes), and then the Haunted half in October in 2:20, last year was 2:29).

The only problem with running is the time it takes to get a run in 5 days a week, so I know how hard it must be for you with children!

I recommend books by Lyle McDonald. I think there are e-books laying around you can get for free or I can e-mail you them. He is a genius and took The Body Opus to a whole new level with UD2. He has dieting and body building down to an exact science. You would probably be more interested in his Ketogenic Diet book but if you are serious and have access to a gym do The Ultimate Diet 2.0. I've done UD2 last year and had some amazing results. I'm going repeat it again this summer.

Seriously, You don't know pain until you do a ridiculous 6 sets of 15 for each muscle group Monday, Tuesday, Thursday while having almost no carbohydrates. But the carb loading is awesome!

I'm still keeping up with the workouts (mostly). I had a couple things come up that made me miss a few days (tons of work moving furniture and related work for getting carpet replaced one day, getting sick for a couple days soon after, then family commitments with my father in law getting an infected artificial knee removed and replaced), so I'm 3 or 4 days behind where I should be. But, I'm back in it, and I'm contemplating doubling up a few days worth of workouts to "catch up".

Right now I'm finishing up with the workouts for week 8, which is a "recovery week", with core work, cardio, and stretching and yoga. 2 more days until I get back into the "hard" weeks.

I've started adding a little something randomly. Every day, even if it's not a back-focused day, I'm now doing some unassisted pull-ups. Just throw up the bar, knock a few out, and put it away. I'm up to doing 6 or so before my form goes bad. It's kind of like back in high school when I'd just do some before P.E. every day...just nowhere near as many.

Another observation during one of my workouts this week...I've started to get into some of them. I really noticed it during the kenpo workout a few days ago. I was about 3/4 of the way through, when I realized that if I wanted to (I did) and had the time (I didn't), I could have gone another hour.

I don't know if anyone else has had that feeling when doing something physically difficult, but just before the cool down segment started I was kind of disappointed. I just felt the need for more...almost like a deep hunger for the exertion (the kenpo x workout is an agressive cardio workout with punches, grabs, kicks, and blocks, with just a few very short breaks). If I hadn't committed to baking and frosting a cake for someone my wife works with, I would have skipped the cool down and restarted the workout.

It's been over two months since I posted in this mini-blog, but as of last night, I've finished the entire round of P90X!

It took a little longer than I'd originally planned. With going on vacation (and not really exercising while in Wisconsin for almost two weeks), I decided to set myself back three weeks when I returned. I wanted to make up for the time I'd lost (and extra I always end up eating more while with family that I hadn't seen in a long time).

The last four weeks, I've been joined by the Mrs. Dragon. She's doing the lean version (more cardio, more reps at lighter weights, slightly less strength building). I'm proud of her, because it's hard to get started with working out every day.

Saturday night was yoga. I managed to stay in crane pose (that's the one pictured above, balanced on my hands) for the full minute.

I took the fit test again this afternoon to compare how I was starting out with how I was after the program.

Improvement in all of them. And one very pleased dragon. Sure, I'm not cut like the guys in the infomercial (yet), but that's because I'm not the type to drastically change my eating habits overnight (when I'd just end up regaining it after anyway)...this way is more slow replacement of fat with muscle mass (I've actually gained a pound since I started (after losing several), and my muscles are now much more dense than when I started). I can once again see the muscles moving when I move almost any part of my body.

Arms: noticeably bigger, I've got biceps and triceps again Shoulders: noticeably harder (even if my left one has been aching the last couple of weeks)Back: strongerThighs: my runner's quads have returned Calves: I had to buy relaxed fit pants because regular fit wouldn't easily go over them anymore. Most calf muscles I've ever had.Flexibility: definitely improvedBalance: improved

I must say, the program definitely works. It can be difficult to carve out 60-90 minutes a day, but it pays off. Really, the time commitment is the biggest hurdle for me. But, I feel stronger and healthier (and some of my clothes fit better, except my pants...those I had to buy new ones because the old ones kept trying to fall off!). Even feeling stiff the next day after a hard workout is kind of a good feeling, because I know I worked and will just end up stronger and more fit.

I've been a slacker and have just been getting started again. Painful, and actually mentally harder to get started again after a break. I had an easier time keeping motivated the first time through.

With very active and mobile offspring and more demands on my time with carting my kids to/from a charter school this year (and more homework to help with), plus searching for a new house (which I am soooo sick of doing), it's a mental struggle to take 60-90 minutes out of every day to exercise.

I am getting started again though, I just haven't bothered to post anything more (it's only been about a week).

I just bought a "cheap" door frame workout box, but was disappointed in the lack of informational content and suggest routines. I'm interested in the P90X set, but don't know if I can afford it plus the heart monitor, dumbbells, or whatever else might be involved. I'm also finding out that eating right is expensive all in of itself.

Edit #2: Wow, online advertising is becoming more precise every day. When I first logged on, the advert was for some Tritton headphones I was just researching. After posting, the advert was for P90X.

Last edited by Svair on Wed Jan 11, 2012 9:32 pm; edited 2 times in total (Reason for editing : Edit: "Just curious" but also rooting for you - the more success I hear of, the more motivated I get.)

heart rate monitor: Nice to have, but I don't use mine for every cardio workout anymore. Doing a quick pulse check while watching a clock with a second hand would work. I can tell when I'm not working hard enough or going too hard.

dumbbells: A good investment is a pair of adjustable-weight ones. I shelled out about $60 for mine at Target, but they go from 5 to 25 pounds each, and I can hold both if I need extra weight for certain exercises. I'm not that strong, so for the repeated curls and such, the 25# in each hand works very well (easy at first, but killer by the end of the sets).

yoga mat: Very good to have for the yoga day each week.

yoga blocks: I use a full case of soda cans.

push up bars: I didn't bother getting these. They give a little more range of motion, but that's about it.

P90X recovery drink: I never bothered to buy the stuff. I go gatorade/powerade (the low cal or no cal stuff) during the workouts, then a shake after (protein powder, creatine powder, chocolate syrup or strawberry puree, and a whole banana) with vitamins (multivitamin, magnesium, and glucosamine). Much cheaper than their packaged drink, and more suited to my taste.